The CSR Strength Program

 
 
 
 
 
 
 

LET'S GET STRONG!

 
 
 
 
 
 
 

 

Big Lift Exercises = Strength

Our program is centered around major muscle groups and Big Lift exercises, such as the deadlift, squat, pull-up, shoulder press, and bench/dumbbell press. When executed correctly with good form, using a progressive overload strategy, muscle gains will be substantial, not only to the largest muscle groups (legs, back, chest, and butt), but to supporting muscle groups, such as your arms and traps. Strength training combined with proper nutrition and cardio is the key to adding muscle, losing fat, and improving your overall fitness level.

 

Deadlift

Hands down the best and most important lift you can perform to build overall full-body stregth. This is our #1 lift.

 

SQUAT

 The traditional squat is key in building leg strength. This exercise can be done with a barbell, dumbbells, or weight free, known as the air squat.

 

Pull-Up

 There is nothing more impressive than watching someone crank out 10+ perfect pull-ups with no swinging. Pull-ups are an essential exercise when building a wide and thick back. For beginners, the lat pull-down is a great alternative until pull-ups are feasible.

 

Bench Press

 Everyone knows the bench press. It is the most basic exercise used to increase chest strength. Dumbbell and/or barbell bench work is very important.

 

 

Push Up

 Push Ups for life! You can do them anywhere, and they are a great exercise to not only build your chest, but strengthen your entire core, arms, and back.

 

 

Shoulder Press

 Shoulder press exercises can be done seated, standing, or via machine. Shoulder presses support other major lifts, such as the bench press and are very important in building a strong, athletic upper body.

 

 

Supporting Muscle Groups

 Biceps, triceps, forearms, and calves we consider supporting (small) muscle groups that all come into play when performing Big Lift exercises. For example, the deadlift hits almost every muscle group in the body, while pull-ups will have significant impact on your bicep growth. We dedicate one day only to these groups, or add them to a Big Lift exercise session.

 

 

4 Big Lift Days Per Week Year-Round

 Big Lift exercises should be performed 4 times per week year-round. Two upper-body lift days and 2 lower-body lift days. For example, Monday and Thursdays can be lower-body days with Tuesdays and Fridays upper-body days. No more than 25 sets per workout session are needed. You can add your supporting workout as a 5th day or two a Big Lift session.

 

 

Steps to Success

Getting your steps in daily is the key to life and longevity. Whether you run, walk, or hit stairs, steps are the magic behind keeping your body loose, and knock fat off without too much thought or effort. Incline walking is our preferred step choice, with stairs being the second. Unlike running, incline step work is lower impact on your feet, knees, and joints, and builds muscle. 50k to 100k steps per week should be your goal.

 

 

Stretch. Stretch. Stretch.

It's important and many fitness enthusiasts ignore it. Don't! Stretching before and after workouts is critical. It will minimize tightening, improve flexibility, and help you GROW!! Try to stretch 10-minutes before and after each workout session.

 

 

Move While Resting

When resting between sets, keep moving! Walk to get water. Run or hop in place. Do abdominal work. The key is to keep moving throughout the workout and perform low intensity movements while resting during the 1 to 3-minute period. You'll be getting your steps and cardio in while resting at the same time! Never sitdown during a workout.

 

 

Weekly Time Commitment

 You should be able to knock out the workouts in no more than 45 to 60-minutes. At 25 sets per session with 1 to 3-minute rest periods, you will be working hard, but you'll be efficient and get in and out without wasting time and overtraining.

 

 

Keep it SIMPLE.....DON'T Overtrain!

 The biggest mistake we all make is overtraining. The fact is, when Big Lift exercises are the focus of your workouts, rest is needed, and more rest is better. You'll find that your gains will be exceptional by keeping it simple, sticking to the basics, working hard, and allowing your muscles to heal and grow on your off days.

 

 

Tracking Your Hard Work

 Using our online app you'll be able to track your sets, reps, strength progression, calories, macros, body weight, as well as daily habit activities. The great thing about Big Lift exercises is gains come quickly. You are going to be amazed at your progress when you compare your first week to your 3rd, 8th, 25th, and 52nd week. Tracking your stats will help you add weight to your lifts, increase reps, and watch your results improve each and every week.

 

 

A Meal Plan Just for You

 Your Strength Coach is going to design a meal plan for you, set a daily calorie goal, including protein, carb, fat, and sodium targets. There is no guess work involved. All you have to do is follow the plan, do the work, track your activity, and watch yourself develop at a rate you are going to be beyond satisfied with.

 

 

MOTIVATIONAL Support

Life is busy, hard, and full of daily challenges that can bump you off track. Your Strength Team is going to help you stay motivated every single day. We check in with you each morning via text / email to help you stay focused on your goals. Even a simple reminder can set-up your day for success.

 

 

Intro Coaching Zoom Call + Weekly Webinar

Once you sign up, you'll schedule a 45 to 60-minute one-on-one Intro Coaching Zoom call with your CSR Strength Coach. During this meeting we will evaluate and prepare your nutrition plan, set-up your workout program, and ensure your online app is ready to go to track your progress. In addition, you have the option to join our once-weekly Coaching Zoom webinar where you can bring your questions, achievements, and even your failure moments for the previous week. These calls usually last 15 to 30-minutes. These meetings are great to help you stay connected, motivated, and in a positive mindset, which is the key to hitting your goals.

 

 

 

 

CSR Strength Team Members are Certified Personal Trainers. Every CSR Team Member is required to have an ISSA Personal Training Certification, Strength Training & Conditioning Certification, and Nutrition Specialist Certification.